Factors such as regular kinds of foods consumed, activity level, age, sex, body metabolism, and genetic influences; are some of the things that determine how much weight you can gain from food intake. In essence, the weight people can gain from food consumption (within a specific time) is not the same for all.
However, we can give a reasonable range. We will do that in this article on the weight loss and nutrition page of the International Health Alliance website. Read on to find out about this information and a few other things.
The Dynamics of Food Intake and Weight Gain
The foods that you eat are not the only things that contribute to weight gain. However, it is one of the major contributing factors. Understanding the other factors is a good step that will help you in your weight gain or weight loss journey.
But as promised, here is a weight gain range from food consumption over 3 months for many individuals. After you have figured out the average calorie intake needed to sustain your current body weight, you can gain an extra 6 – 8 pounds of body weight by eating an extra 500 calories every day.
For some individuals aiming to gain extra body fat, this amount of extra body fat (and possibly an increased muscle mass) within this time is slow. So, some may want a more intense approach.
Well, doubling your consumption of calories from 500 to 1000 might do the trick. Some university and fitness reports suggest that gaining an extra 11 – 13 pounds of body weight is possible in three months. But these studies also show how most of the extra weight will be fat. This is rather than a significant gain in muscle mass.
Weight gain even with diet requires a progressive approach. Otherwise, you might not get the desired results. The same applies to those on the other end of the continuum who want to lose weight instead of gaining it.
One of the demands of a progressive weight gain approach is a gradual increase of your calories in every meal. The reason is that your body is designed to adapt to changes. As a result, your basal metabolic rate can be increased drastically if your consumed calorie goes high all at once. So, move up the calorie benchmark gradually. For example, you can increase the calorie content of your meals every week, or twice a week.
Gaining Weight the Healthy Way
Just as some individuals are hell-bent on losing butt and arm fat fast, some people are desperate to add more pounds to their body weight. While at it, it is best to engage in a healthy weight gain strategy. To this end, here are some recommendations:
Take Exercise Serious
We understand that the goal is to gain weight and exercises can have you burning calories. Well, that’s true in some ways but you don’t have to leave out exercises.
For starters, this is because exercise contributes to healthy living. To add to its importance, you can tone and increase muscle mass with the right exercise program. This is other than building energy and stamina while you are on your weight-gaining mission.
Eat a Balanced and Healthy Diet
This is perhaps the most important recommendation for those trying to gain weight from food consumption. In the bid to gain weight, some people eat an unhealthy amount of certain foods. For example, sodium has properties that can make individuals gain weight.
But those that take an excessive amount of it can end up with high blood pressure, stroke, heart diseases, and calcium deficiency (which will negatively impact muscle growth and mobility). So, you should only take the right amount of sodium every day. Other important things to note include:
- Appropriate Intake of Protein – many protein-high meals are quick at making people feel full. This can negatively impact your desire to eat as much as you should
- Appropriate Intake of Water – Water is often recommended for weight loss. So, it feels like it does not tick the right boxes for those with plans of gaining weight. However, make sure to drink enough water to stay hydrated and enjoy its several other essential benefits. Just watch when you drink water
- You Still Need Fiber – Fiber is another that is recommended for those that want to lose weight. However, avoiding it in your bid to gain weight will cause digestive complications. Fiber is that important
- Try Liquids when Solids Don’t Work – There might be times you just don’t have an appetite to eat as much as you should. Switching to healthy high-calorie liquids like protein shakes and milk products can come in handy
Do you want other relevant and interesting nutrition information? Then, check other articles on our nutrition page. For example, you can find out what happens if you eat too much protein on a keto diet.
